If there's one piece of fitness gear that's misunderstood and underappreciated, it's the Smith machine. The large racks, which feature a barbell fixed on rails, are often derided as being for weak newbies who can't or won't learn to lift with good form using free weights.
But the Smith machine can be used for so much more than just a squat rack with a built-in spotter. (More on that later.) If you know what you're doing, investing in one of these rigs can do wonders from your home gym space, giving you a wide range of options for your weight training.
From a safety standpoint, the machines can be clutch for moving weights without a squatter, especially for squats. "The Smith machine is a great way to achieve metabolic stress in moves like squats and split squats. Since the machine provides you with added stability throughout the exercises, you can more safely push yourself to your limit for prolonged work periods and at slower training tempos,You could also follow heavier free-weight squats or split squats with lighter tempo work using the same moves on the Smith machine.
Just remember, the fixed track means that your bar path is predetermined, so you lose the range of motion you would have for squats and presses performed with a barbell. The stabilizer muscles that play a role in keeping your posture on point when you do free weight exercises will also be underutilized when you use the Smith machine, so you'll miss out on those important gains.
But there are benefits. You really can use the fixed track of the Smith machine for total-body workouts, and depend on it for machine-based movements like hack squats, leg presses, and more.
"Use the bar for bodyweight moves like bodyweight triceps extensions or bodyweight biceps curls. You can set the bar at whatever height you like to make a move easier or harder or to easily change from an inverted row to an assisted pullup," Gaddour added. "The Smith is (also) great for training your calves because the added balance will help you increase your load on calf raises for greater gains."
Looking to add one to your home gym? Here are 5 of the best options.
FITKING SMITH & FUNCTIONAL TRAINER E - 7066
Marcy Combo Smith Machine
Hoist Fitness Mi7Smith Functional Training System